new program

[Sean12]

this is the program i plan on doing for this summer to help gain some size and strength for football. Thought i would post it and see if anyone can give me and feedback. Thanks in advance.

Monday
bench 3x5 1x1(10lbs more)
incline 2x8
skull crnchers 2x10
weighted dips 1x10
overhead press 2x8
side raises 2x10
plate raises 1x10
i call this a side crunch but i will explain it take a dumbbell in one hand and bend to the side as far as possible and then back to the other side as far as possible 3x10

Tuesday
squat 3x5 1x1(10lbs more)
deadlift 2x8(alternate between sumo and con. each week)
siff legged deadlift 2x10
calf raises 3x10
bent over rows 2x8
weighted pull ups 1x10
ez bar curls 3x8
weighted sit ups 3x10

thursday
incline 3x5 1x1(10lbs mroe)
bench 2x8
skull crushers 2x10
pushdowns 1x10 upright row 2x8
side raises 2x10
plate raises 1x10
side crunches 3x10

friday
powerclean 3x5 1x1(10lbs more)
front squat 2x8
leg extentions 2x10
calf raises 3x10 bent over rows 2x8
weighted pull ups 1x10
concentraion curls 3x8
weighted sit ups 3x10

try to add weight every week on 6th week drop weight 60% of what week 5's weight was and then begin again with week 3's weights(every 3rd week drop deadlifts)
sorry for the long post but input would be apreciated

 

[Sean12]

anybody?

 

[DaPit26]

what position? are you going for strength weight, or speed and agility? if you're a big boy on the line, try getting a weight vest. if you're going to hit chest 2X a week, try switching it up more instead of going heavy both times. i'd (personally) rather get in a couple more sets than 1-2. what kind of feedback are you looking for? critiquing, criticism, help with a new routine???

 

[Sean12]

i am a tail back. I need to gain weight while still maintaining most of my speed. i forgot to add on the workout that the second bench exercise is close grip. I would like some ideas for helping improve this workout.

 

[caseygabriel]

Here's a football workout for explosiveness and strength.

Monday
Barbell Bench Press - 5,3,3,2,2 Reps
Bent Over Barbell Rows - 6-8 Reps
Military Press - 8,6,4 Reps
Skullcrushers - 8-10 Reps
Dips - 5 Reps

Tuesday
Deadlift - 4,4,3,2 Reps
Stiff Leg Deadlifts - 5-6 Reps
Explosive Box Step Ups - 6 Reps
Hyper Extensions - 10 Reps
Jump Shrugs - 4 Reps

Thursday
Squat - 5,3,3,2 Reps
Front Squats - 6 Reps
Standing Calf Raises - 8,6,4 Reps

Saturday
Power Cleans - 5,3,3,2 Reps
Snatch - 5 Reps
High Pulls - 4,3 Reps
Jammer Machine - 3 Reps

(Credit to BigKazWSM707.)

 

[DaPit26]

i played tailback and squat, lunges, hacks, and weighted explosions (hold a db in both hands...put ass to grass and then jump up as high as you can) helped a lot. Explosive power and finesse are important. do lots of ab work too. that helped me a bit. are you more of a power runner or speed runner?

 

[Sean12]

i am more of speed runner. but i am really wanting to improve upon my power while maintaining as much speed as possible.